COCF
December 7th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Goblet Squats

Frankenstein Squats

Ankle/wrist mobility

Front rack

Paused front squats

Skill

Cleaning House!!

Footwork

Muscle Clean

Ground to launch

Launch to extension

Extension to drop clean

Tall clean

Hang clean

Clean

Weightlifting

3-Pos Clean (5-7 sets get heavy if form is good!)

1- high hang, 1- mid thigh, 1-from floor

Squat Clean (10-12 minutes)

**Using last heaviest Clean complex weight build to a 1 rep max Full clean**

Press in Split (3×4 (working weight across))

Strict Press in Split Jerk Position

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